He aha ka waiwai waiwai o ka quinoa? Heʻai nuiʻo Quinoa,ʻaʻole wale no nā meaʻai a me nā meaʻawaʻawa, akā, no ka mea e nānā ana e emi iho i kā lākou cholesterol a iʻole e hoʻomāhuahua i ka huaʻai maikaʻi a hoʻomāhuahua i kā lākouʻai. Eʻike naʻe, akā, aia nāʻano quinoa he nui, no laila, e loli iki ko lākou mau meaʻai.
Kāleka i Quinoa
ʻO Quinoa he mea liʻiliʻi ma nā calories. Hoʻokahi kīʻaha o ka quinoa (5 g) i hoʻolako i ka calorie 222 .
Akā, no laila, e nānā i kāu mea e hoʻohui ai i ka quinoa, e like me ka hanaʻana i ka hanaʻana e hoʻonuiʻia ka nui o nā calories a me ke momona, e hilinaʻi ana i ka pehea e hoʻomākaukau aiʻoe.
Ka momona ma Quinoa
ʻO ka loli o ka Quinoa ma keʻano momona, akā, heʻano liʻiliʻi kona. Hoʻokahi kīʻaha o ka quinoa kīkī e hāʻawi 3.4 maumu o ka momona . Ma ka hoʻohālikelikeʻana, he 23 g ka momona o ka mea momona o ka mea kanu. Whoa!
Paena ma Quinoa
ʻO kahi o nā kumu maikaʻi loa eʻoluʻolu ai i ka quinoa no ka mea he nui nā kinona-protein, a lilo ia i kumu kumu cholesterol-free a momona momona no nā mea kanu a me nā meaʻokoʻa.
Wahi a ke USDA mea kanu waiwai kanu, 1 cup of cooked quinoa 8.14 grams o ka protein . No ka hoʻonohonohoʻana i keʻano,ʻo ka nui o ka pilina o ka protein i kēlā me kēia lā he 56 mau kēmu no ka nui o nā kāne a me 46 mau mele no ka nui o nā wāhine.
Ma waho o ka quinoa, aia kekahi mau kumu maikaʻi'ē aʻe o protein no nā meaʻai .
Nā meaʻono'ē aʻe ma Quinoa
ʻO Quinoa kahi kumu nui o ka hao a me ka fiber no nā meaʻai, nā vegan, a me nā mea likeʻole.
Hoʻokahi kīʻaha o ka quinoa kīʻina e hāʻawi i 15 pakeneka o ka mea i manaʻoʻia i nā lā a pau o ka hao, a me 5 grams o ke fiber, he 21 pakeneka ka nui i manaʻoʻia. ʻO Quinoa hoʻi kahi kumu maikaʻi o ka magnesium , me 118 mg i ke kīʻaha, i kukeʻia.
Wahi a ke USDA mea kanu waiwai kanu, 1 kīʻaha o ka quinoa kiko kīnā:
- 39.41 g mau lāʻau'aleʻa
- Ke 31 konipika
- 2.76 mg hao
- 318 pāpaʻa pālolo
- 13 mg sodium
- 2.02 mg zinc
Eʻai me ka Quinoa
ʻAʻole i'ānenaʻia me ka quinoa mua a me ka haohao i ka pehea e hoʻomākaukau ai i kēia palaoa maikaʻiʻoleʻole o ka'ūlū huaʻona? Mahalo nei i kahi e hiki ai iāʻoe ke loaʻa kekahi ma ka hale kūʻai? Eʻike i nā pane i kēia mau nīnau a me nā mea'ē aʻe me kēia hoʻomoʻiʻana i ka quinoa . ʻO nā mea a pau e pono aiʻoe eʻike, e like me nā meaʻai maʻamau a quinoa.